Introductory Level
Please Choose A Webquest
Stress and Stress Resistance
Regulación Emocional (resistencia al estrés, optimismo, control emocional)
Stress and Stress Resistance
The topic of stress is relevant for everyone in the world. You will face stress in your life because everyone must sometimes face stressful situations or stressful life periods. There are two groups of people. The first group knows something about stress, can handle it and can use anti-stress techniques or activities. The second group knows nothing about stress, and if they come under the influence of long-term or chronic stress, it tends to have a negative and even devastating effect on their lives. If you complete the following four tasks, you will belong to the first group, and you will be able to cope with stress now and in the future.
TASK 1
Your first task in this WebQuest will be to become familiar with the stress and understand what causes it and how stress works.
TASK 2
Your second task will be to understand the difference between acute and chronic stress. Furthermore, you will find out which techniques help reduce the negative impact of stress on health.
TASK 3
Your third task will be to try keeping a stress journal or diary of your feelings, which is one of the great activities to help reduce the negative effects of stress.
TASK 4
Your last task will be to discuss your experience gained in keeping a stress journal with classmates or friends.
TASK 1
Your first task in this WebQuest is to become familiar with the stress and understand what causes it and how stress works.
Study the following information sources that contain all knowledge you need to fulfil this task.
Source 1 - Video about stress and how it works
Source 2 - Video about how stress affects your body
Source 3 - Article about stress
https://my.clevelandclinic.org/health/articles/11874-stress
TASK 2
Your second task is to understand the difference between acute and chronic stress. Furthermore, you will find out which activities help reduce the negative impact of stress on health.
Source 1: Video about the effect of long-term stress
Source 2: Video about the difference between acute and chronic stress
Source 3: Video about several activities that lower the stress
TASK 3
Your third task is to try keeping a stress journal or diary of your feelings, which is one of the great activities to help reduce the negative effects of stress.
Yes, try to keep a diary for at least a week and observe the effects of this activity on you. Instructions for keeping the diary can be found in the following resources.
Source 1: Video about mental health journaling
Source 2: Video about practical tips on how to make journaling to control stress and anxiety
Source 3: Article about the benefits of journaling for stress management
https://www.verywellmind.com/the-benefits-of-journaling-for-stress-management-3144611
TASK 4
Your last task is to discuss your experience gained in keeping a stress journal with classmates or friends.
Prepare a short story about how you wrote the diary, what you experienced and how it affected you. Be honest and try to prepare and tell an exciting story. The following resources will help you.
Source 1: Video on why it's important to share your experiences and stories
Source 2: Video about stress reducing benefits of journaling
Source 3: Article about why everyone should keep a journal and its benefits https://thrive.kaiserpermanente.org/thrive-together/live-well/everyone-keep-journal-7-surprising-benefits
You have successfully completed several tasks in this WebQuest. Try to answer the following questions to see how much you have learned:
- Which knowledge from this WebQuest was just a repetition for you because you already knew it?
- What knowledge was new to you?
- Why should people have the knowledge contained in this WebQuest?
- What would you say if you had to say a few words about stress?
- What is the difference between acute and chronic stress?
- What anti-stress activities or techniques do you know, and which ones do you like?
You have just successfully completed this WebQuest on stress and stress Resistance. If you have completed all the tasks, you can rightly consider yourself an expert on this topic because you now have much more knowledge about this topic than the average person in your country. You understand the issue of stress and can discuss this topic with others. You can also advise other people on how to deal with stress and how to get rid of harmful stress. You understand the difference between acute and chronic stress. You know the activities and techniques that help eliminate stress. Furthermore, you have gained practical experience and skills with the technique of journaling.
Congratulations, your knowledge of stress and stress resistance is excellent now!
Regulación Emocional (resistencia al estrés, optimismo, control emocional)
En esta WebQuest trabajarán de a tres.
Paso 1: ¿Qué es el estrés?
Your first step for becoming an expert on the basic knowledge of emotional regulation is to find out a little bit about the word “stress” and how you can reduce it at the workplace or classroom.
Task 2: What are your stress triggers?
Your second step for becoming an expert on the basic knowledge of emotional regulation is to think about your personal and professional stress triggers and to figure out how to deal with them.
Task 3: Impact of stress
Your third step for becoming an expert on the basic knowledge of emotional regulation is to learn about the impact of stress on your health and work performance.
Task 4: Difference of acute and chronic stress
Your fourth step for becoming an expert on the basic knowledge of emotional regulation is to differ acute from chronic stress.
Task 5: Practices to promote resilience against stress
Your fifth step for becoming an expert on the basic knowledge of emotional regulation is to keep track of your stress triggers and improve your resilience.
Easy-going!
Paso 1: ¿Qué es el estrés?
Your first step in this WebQuest is to learn more about the word “stress”. What does stress mean? How does it differ and what types of stress are there? Is stress dangerous? How can you avoid stress? And much more. But first, let’s identify the word “stress”.
Klick on the links and read tough the definitions of “stress”.
https://www.changetochill.org/about/
https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/stress
https://www.nhs.uk/every-mind-matters/mental-health-issues/stress/#what-is
Which definition suits you best?
Write down most important facts about stress.
Which definition did your colleagues chose? Compare and discuss.
Task 2: What are your stress triggers?
You now answered the question “what is stress?”. In a second step it is important to learn about your personal stress triggers.
As you read, everybody experience stress different and handles stress different as well. Stress is triggered by certain events or from certain areas of your life. Make the test and find out what stress triggers are yours.
https://www.psychologytoday.com/us/tests/personality/what-are-your-stress-triggers
https://www.changetochill.org/stress-factor-quiz/
Do you agree or disagree with the outcome?
Did both tests show the same result?
What are the stress triggers of your colleagues? Compare and discuss.
Task 3: Impact of stress
Stress can have a big impact on our body, mind and even behaviour. Klick on the links below and read more about the impact of stress.
https://www.healthline.com/health/stress/effects-on-body
https://psychcentral.com/lib/the-impact-of-stress#1
Remember, stress can show different signs of impact on your body, mind and behaviour. It is important to really listen to your body.
Do you experience impact of stress yourself?
Is your body, your mind showing impacts, or do you behave different?
Task 4: Difference of acute and chronic stress
Experience stress is somewhat normal in our everyday life. But there are differences between acute and chronic stress. Klick on the link below and read about the difference of acute and chronic stress:
https://psychcentral.com/stress/chronic-stress-vs-acute-stress#how-to-manage
What did you find out?
Is there something like a “bad” or “good” stress?
What can you do if you experience acute or chronic stress?
Task 5: Practices to promote resilience against stress
One way of dealing with stress is resilience, the ability to quickly adapt or deal with difficult situations. You will find more information on resilience with a klick on the links below.
https://www.verywellmind.com/ways-to-become-more-resilient-2795063
What is resilience?
Can you remember at least 5 tips for dealing with stress or difficult situations?
Which techniques would you recommend to a friend? Share and compare with your colleges.
Relax, you nailed it!
You have almost completed this WebQuest. Let’s give it a try and answer the following questions to confirm how much additional knowledge and skills you have gained:
- What aspects of stress were new to you?
- Which things have you already known before?
- Which personal strategies to reduce stress you name?
- What is the difference between “acute” and “chronic” stress?
- What would you personally recommend to others when it comes to resilience?
Very well done! You now know what stress is and what impact it can have on your body, your mind and behaviour. You also know the difference between acute and chronic stress. Moreover, you learnt good techniques to improve your resilience against stress.
Advanced Level
Please Choose A Webquest
Stress-relieving meditation and relaxation techniques
Stress, Optimism and Emotional Regulation
Stress-relieving meditation and relaxation techniques
In the introductory WebQuest, you have learned knowledge and skills about stress and stress resilience. In this advanced WebQuest, you will deepen your knowledge and prepare a video for other people on a topic that you are interested in and that addresses the issue related to stress.
The topic of this WebQuest is stress-relieving meditation and relaxation techniques. You will understand and try several anti-stress techniques. You will also get familiar with the eustress and distress and stress triggers. You will learn what mindfulness is and how to practice mindfulness techniques in everyday life.
The topic of stress is relevant for everyone in the world. If you have completed the introductory WebQuest on stress and stress resilience, you can rightly consider yourself an expert on this topic because you have much more knowledge about this topic than the average person in your country. Many people struggle with stress and suffer the consequences of chronic stress. Your task in this WebQuest is to deepen your knowledge of stress and make a helpful video related to this topic. Do you think that you can handle this mission? Of course, you can gather a team of your friends or classmates for this challenging task.
TASK 1
Your first task in this WebQuest will be to become familiar with the terms eustress and distress.
TASK 2
Your second task will be to understand the issue of stress triggers.
TASK 3
Your third task will be to try mindfulness techniques that help to eliminate chronic stress.
TASK 4
Your fourth task will be to get acquainted with meditation and relaxation techniques.
TASK 5
Your fifth task will be to choose the topic for your video related to stress and prepare a video script.
TASK 6
Your last task will be to prepare the video related to the topic of stress, publish it on YouTube and get feedback from a few people.
TASK 1
Your first task in this WebQuest is to become familiar with the terms eustress and distress.
Study the following information sources that contain all knowledge you need to fulfil this task.
Source 1 – Video on whether stress can be helpful
Source 2 – Video about the difference between eustress and distress
Source 3 – Article about what makes eustress ‘good stress’
https://www.healthline.com/health/eustress#eustress-examples
TASK 2
Your second task is to understand the issue of stress triggers.
Source 1: Video on recognizing stress triggers
Source 2: Article about causes of stress at work
https://www.hse.gov.uk/stress/causes.htm
Source 3: Video about stress triggers in the workplace
TASK 3
Your third task is to try mindfulness techniques that help to eliminate chronic stress.
Source 1: Video on mindfulness
Source 2: Article about nine ways mindfulness reduces stress
https://www.mindful.org/9-ways-mindfulness-reduces-stress/
Source 3: Video on how to practice mindfulness
TASK 4
Your fourth task is to get acquainted with meditation and relaxation techniques.
Source 1: Article about six relaxation techniques to reduce stress
https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress
Source 2: Video on 8 relaxation tips for your mental health
Source 3: Video on how to learn the 2:1 breathing technique
TASK 5
Your fifth task is to choose the topic for your video related to stress and prepare a video script.
Source 1: Video on how to find idea and attractive title for your video
https://youtu.be/UQmQ3MjOmwI?list=PLsDhsOkbwsC6Ibko8cAaEz2tq3xVJ1-uD
Source 2: Video on how to write a video script for YouTube video
TASK 6
Your last task is to prepare the video related to the topic of stress, publish it on YouTube and get feedback from a few people.
When you have the idea, the video title, and the video script, you can start creating a video. You can use some suitable software such as Powtoon to prepare the video. That's the easier option. You can record a video on your mobile and use a simple application like FilmoraGo. But you can also create a professional video the way YouTubers make. Choose one of these options and one of the links below will help you.
Source 1: Video on how to make videos on Powtoon
Source 2: Tutorial on how to edit videos with FilmoraGo
Source 3: Video on how to make YouTube videos – Plan, Shoot, Edit, Post, Grow
Once you've created a video, please put it on YouTube and show it off to as many people as possible. Get feedback from some of them. It will be a unique and valuable experience for you.
You have successfully completed several tasks in this WebQuest. Try to answer the following questions to see how much you have learned:
- Which knowledge from this WebQuest was just a repetition for you because you already knew it?
- What knowledge was new to you?
- Why should people have the knowledge contained in this WebQuest?
- What is the difference between eustress and distress?
- What are stress triggers?
- How does the relaxation technique titled the 2: 1 Breathing Technique works?
- Were you able to prepare a video or at least a script for the video, and what experiences have you had from these activities?
You have just successfully completed this WebQuest on stress-relieving meditation and relaxation techniques. If you have completed all the tasks, you can rightly consider yourself an expert on this topic because you now have much more knowledge about this topic than the average person in your country. You already know that stress can be not only harmful but also beneficial. You know what the terms eustress and distress mean. You can define what stress triggers are, and you can give examples of stress triggers in the workplace. You know what mindfulness is, and you know examples of relaxation and meditation techniques. You've also tried some techniques on your own, such as the 2: 1 Breathing Technique. And if you've accomplished even the most challenging task of this WebQuest, your stress-related video is already on YouTube and benefits its viewers.
Congratulations, your knowledge of stress-relieving meditation and relaxation techniques is excellent now!
Stress, Optimism and Emotional Regulation
What is a WebQuest? By conducting research activities on the internet and combining these with additional activities, you will become familiar with new things concerning a specific topic. This allows you to expand your knowledge and create new skills for you.
In the introductory WebQuest you learnt about the basic differences between stress, stressors and how stress has an impact on your body, mind, and behaviour. Furthermore, you learnt how to better deal with stress and gained more information on resilience. In this advanced WebQuest you will learn how to harness acute stress for job performance, how to control chronic stress and the positive impact of optimism to stress. Also, you will gain basic knowledge of the role of gratitude as well as practical knowledge of how to control emotions during chronic stress, instances of acute stress and conflict and effective strategies to control temper, anger, frustration, and irritation.
Ready?
Task 1: What is optimism, what is gratitude and why is it helping?
Your first step for becoming an expert on emotional regulation is to identify and differ “optimism” and “gratitude”. Also: find out why these two things can have an impact on your stress level and emotions.
Task 2: Collaborate with others:
Your second step for becoming an expert on emotional regulation is to collaborate with your peers. Identify triggers of stress in a team of your choice.
Task 3: Deep Diving:
Your third step for becoming an expert on emotional regulation is to find your very own stress management technique. First, you should find out what is there on techniques.
Task 4: Practice:
Your fourth step for becoming an expert on emotional regulation is on trying out a few techniques you read or heard about.
By the end of task 4 you should be able to identify your personal favourite stress management techniques and create a list of strategies that work for your own content.
Task 5: Create a diary:
Your fifth step for becoming an expert on emotional regulation is by creating a gratitude journal to reflect on the positive aspects of life.
Task 6: Develop a management plan:
Your sixth and last step for becoming an expert on emotional regulation is to practice anger management and create a weekly stress management plan.
Have fun!
Task 1: What is optimism, what is gratitude and why is it helping?
Your first step for becoming an expert on emotional regulation is to know what optimism and gratitude truly is and why it can help with emotional regulation.
To learn more about gratitude, please klick on the links below and read through the articles:
Gratitude
https://kidshealth.org/en/teens/gratitude.html
https://www.psychologytoday.com/us/basics/gratitude#tips-to-foster-gratitude
https://www.verywellmind.com/what-is-gratitude-5206817#toc-types-of-gratitude
What is gratitude?
How can it help you to feel better?
Name 5 things you are grateful today. Even the smallest things count! Put them down in a journal and start using it as your gratitude diary.
Optimism
https://kidshealth.org/en/teens/optimism.html
https://www.psychologytoday.com/us/basics/optimism
https://www.verywellmind.com/the-benefits-of-optimism-3144811
What is optimism?
How does it help you with emotional regulation?
Do you know an optimist? Try to change your thoughts into positive ones.
What do you think? How can gratitude and optimism have an impact on your stress and emotions?
Task 2: Collaborate with others:
Your second step is to collaborate with your peers. Identify triggers of stress in a team of your choice. Discuss the following points:
- What triggers each and every one of you?
- How can acute stress be motivational?
- How to harness acute stress in a professional context?
- How can you prevent your stress triggers?
Task 3: Deep Diving:
For becoming an expert on emotional regulation, your third step is to find your very own stress management technique. First, you should find out what is there on techniques. Klick on the links below and learn more about:
Mindful techniques for chronic stress:
https://www.mindful.org/9-ways-mindfulness-reduces-stress/
https://www.youtube.com/watch?v=EJ2qnmoMVdo
Short meditations and relaxation techniques for acute stress:
https://www.youtube.com/watch?v=tEmt1Znux58
https://www.youtube.com/watch?v=z6X5oEIg6Ak
https://www.youtube.com/watch?v=cyEdZ23Cp1E
Stress management techniques:
https://www.youtube.com/watch?v=-GoiW9soPBk
https://www.youtube.com/watch?v=TK5KOXLT15g
https://www.youtube.com/watch?v=Wh5HyJ1rxzk
I-Statements: https://www.washoeschools.net/cms/lib/NV01912265/Centricity/Domain/176/2.3_I%20Statements.pdf
https://www.goodtherapy.org/blog/psychpedia/i-message
What technique suits you best? Can you implement at least 3 techniques in your everyday life?
Task 4: Practice:
Now it’s up to you! Try out a few techniques you read, watched or heard about. When finished this task, you should be able to identify your personal favourite stress management technique. Create a list of strategies that work for your own content.
Task 5: Create a diary:
In Task 1 you learned about gratitude and the importance of an optimistic view of life. Create your personal gratitude journal and reflect on the positive aspects of life.
What are you grateful of today?
What was a good thing that happened to you today?
Did you do a good dee today?
Task 6: Develop a management plan:
Your sixth and last step for becoming an expert on emotional regulation is to practice anger management and create a weekly stress management plan.
Stress and Anger often go together. People who are often stressed tend to be angrier about things too. Either is not good for our health.
Watch these videos and try the techniques out for yourself:
Anger Management:
https://www.youtube.com/watch?v=kmTEyxWg7Hs
https://www.youtube.com/watch?v=BsVq5R_F6RA
I-Statement:
https://www.youtube.com/watch?v=Tu4_bjLlBok
https://www.youtube.com/watch?v=gG25Kq_3gmg
Weekly stress management plan:
Here is an example for a stress management plan:
https://www.teachandtaketime4u.com/wp-content/uploads/2017/09/Stress-management-Plan.pdf
Create one for yourself.
That’s it! Well done.
Tento WebQuest jste téměř dokončili. Zkusme odpovědět na následující otázky, abyste potvrdili, kolik dalších znalostí jste získali:
• Jaké aspekty a techniky emoční regulace pro vás byly nové?
• Které věci jste již dříve věděli?
• Jaké výhody emoční kontroly můžete vyjmenovat?
• Jaký je rozdíl mezi „optimismem“ a „vděkem“?
• Co byste vy osobně doporučil ostatním, pokud jde o zvládání vzteku a stresu?
Very well done! You now know the difference between optimism and gratitude and how they can help you with stress and anger. You also learned good techniques to manage your anger and your stress and to regulate your emotions. Finally, you gained a weekly plan for managing stressful situations and a diary to express your gratitude.
Now you can call yourself a true expert on emotional regulation
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The European Commission’s support for the production of this publication does not constitute an endorsement of the contents, which reflect the views only of the authors, and the Commission cannot be held responsible for any use which may be made of the information contained therein. Project Number : 2019-1-PL01-KA204-065089
